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Nutrition: What everyone needs to know to stay healthy

Updated on July 5, 2014

Food Pyramid

Did you know that the USDA recommends that we eat a certain amount of certain foods to maintain a healthy body? The Food Pyramid is made up of 6 categories: Fats, Dairy, Meats, vegetables, fruits and grains. The food pyramid is for active people 2 and older. There are 7 guidelines recommended by the USDA and also supported by the Health Department. These guidelines are meant to set a structure to the nutrition intake of people that are not on a restricted diet per their physician. Any Physician's orders would take the place of the recommended guidelines. Also, if you have any food allergies, such as, gluten/lactose intolerance or celiac disease, you will need to eliminate certain foods out of your own diet . Keep in mind that these are the recommendations and may not work out for everyone. You can get more information on this at .

What is good nutrition ? How do we know and how does it effect me?
What is good nutrition ? How do we know and how does it effect me? | Source

Let's get the facts

The fact of the matter is that obesity rates are soaring, along with chronic disease. Data from the National Health and Nutritional Examination survey 2009-2010 showed that 2/3rds of the American population of 20+ adults are labeled as "over weight" and more than 1/3rd are labeled "obese". That is rather disturbing! I wonder why? Have you ever sat back and wondered why so many people are over weight and sick ?

According to , 1 in 4 adults have 2 or more chronic diseases. That is another "wow" moment !! That is ridiculous, in my opinion, I believe that if more people made better nutrition choices then we all would see these rates drop dramatically. I have spent the last 2 years researching how nutrition effects the body. Well I can defiantly say that it does make a difference. In my research I have used well known web sites, such as, and also to research the benefits of different foods. I said "food" I am not talking about this boxed junk we buy at the grocery store that has more words we can not pronounce than foods we can. Do you know that if you don't recognize the "food" in our food, then chances are, your body won't either. There are "additives" in those boxed food that can be linked to obesity. There are many hidden sugars and preservatives in those boxed goods that, when eaten on a regular basis can add to the obesity and chronic disease rates.

It is very important that you understand the link between our dietary habits and the rise in illnesses. Your body is designed to heal itself. You have all these wonderful little cells that only focus on you! That's nice to know that you have approximately 37 trillion cells and all of them are working for your greater good ! That is great to know! However, did you know that cells die off and recreate? Yes, in approximately 100 days, every cell in your body had been replaced. That said, there are certain key factors that design the quality of the new cells. The first and foremost is want you put in your body. Just think, if you put "junk" in your body then the new cells are not going to function properly and you are going to reach a state of " under nourished" cells. When cells are under nourished they are not going to do their "job" as well and thus said, causing inflammation which can lead to chronic disease or even cancer.

The old saying " you are what you eat" seriously stands to reason when you sit back and think about it. When you eat fresh fruits and vegetables then you are giving your body nutrient dense food that nourishes every cell. It goes far beyond fresh fruits and vegetables. Herbs have nutrients that you may not be able to get on a regular basis. You don't have to eat a ton of them. They are so nutrient dense that it doesn't take much. You can juice fresh fruits and vegetables in a juicer. My favorite , 2 apples,3 carrots and 2 stalks of celery I add a little kefir for the probiotics and there we go. You get a lot of vitamins and minerals that your body so desperately needs in a drink ! Then you can focus on your life. You can even juice ahead for the day and grab and go for lunch ! can check out the recipe here.

Convenience is a must in this fast paced world, where most families have both adults working to make ends meet. But in being so rushed don't forget about your body and resort to some highly processed, calorie dense, nutrition free food. The fast food industry is a billion dollar industry. That is sad to me, I would love to be able to tell this "over-fed, under nourished" nation how food can be linked to disease and even cancer. There are so many choices out there and it is easy to choose a take-out night. That is ok 1-2 times a week but be sure to incorporate fresh foods in your diet as the majority.

So what do you think ?

What foods have the most cancer preventative ?

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More to know

Berries are a great source of antioxidants. Blackberries contain dietary fiber, vitamins C, and K. Folic acid and manganese. They are also known for their antioxidant strength, high levels of polyphenolic compounds. Blackberries are considered one of the strongest antioxidant foods consumed in the U.S. Blueberries are ranked 2nd in consumption right after strawberries. Blueberries have an immense amount of health benefits and known to help with memory decline. Cranberries have a long history of use for medical purpose. Everyone knows that when you feel that UTI coming on, Mom, would always go pick up some cranberry juice from the local grocer. But there are way more benefits to this little berry than treatment for a UTI. This little berry is being researched for cancer preventive, along with heart disease, also many other benefits. You can never go wrong with berries!

Make your body smile, feed it what it needs.
Make your body smile, feed it what it needs. | Source

Things to remember

Eat to live, don't live to eat

Nutrition can make a difference, a big one

Life is much easier healthy

In a fast paced world don't sacrifice your health

Let's get to health !

Health, who can put a price on that ? I would say that good health would be priceless. That said let's focus on health. What do you think that the #1 health concern would be, cancer, heart disease ? Well, I would say that the number 1 health concern would have to go back to family history. If grandma and momma had breast cancer and you are a female then that would rank high on the list. What if I told you that you could possibly detour that cancer, to avoid your body? Well it is true, that if you have a family condition that effects 2 close line relatives, then it could get you. That said there are several ways to prevent and even ward off this pre-destined disease. Genealogy does play a strong role in whether or not you will contract a disease. However, a lot of family recipes are passed down and we as women, have the tendency to "cook" or not, like our parents did. That said, did you know that eating healthy real food that is grown in the ground, on trees, in the rain forest etc.. can and has been shown to prevent cancer? Well it has, according to there are several "cancer preventive" foods. What are they you ask , well I can tell you that it states that eating fresh fruits and vegetables , grains and legumes can work to be a cancer preventive. On the flip side , It is shown that people who consume a lot of sugar, processed meats, a ton of red meat and starchy foods actually have a higher risk of cancer.

Your health lies in the foods you eat. A good rule of thumb is, If you can't grow it you probably shouldn't eat it . Your body can take very good care of itself if you give it good quality food. More and more research is coming out daily on how food effects how you will live. Rather it be a healthy life or a disease stricken life. Many people do not realize what they are doing to themselves by choosing that greasy double cheeseburger, dribbled with "special sauce" over a pan of broccoli. Yes, trust me I know that there are times when broccoli doesn't look so appealing. It is important that you remember that with every meal you are either feeding disease or fighting disease. There are several "things" we all like to eat. There is a reason I call it "things", it is not food. The big fat juicy burger that you pick up at your favorite fast food joint is loaded with grease, fat, fillers,(these can vary depending on where you go),additives and preservatives. That is being nice. That can lead to a heart attack, cancer, chronic inflammation and a host of other things. I am not saying you have to give it up completely, Just have it in moderation.

Getting healthy is not an over night process. You did not get fat and sick over night and you will not get well and at a healthy weight over night. These things take time, remember that every 100 days every cell is replaced, and cells also have a die-off process that takes time. It is a lifestyle change. Lifestyle changes take time, the best advice is to incorporate healthy choices into your daily routine. For instance, on Monday make it " more for me". So maybe make you a fresh juice to drink with your bacon, egg and cheese biscuit. Drink it before the biscuit so you are mostly filled on live, nutrient rich juice. You will not eat the whole biscuit. Then for lunch try and add your chicken tenders into a salad. For dinner, cook your own food and remember that lean meats are best along with fresh/frozen veggies. Top it all off with a bottle of water to curb your cravings for that mid night ice cream cone.

Transformation Tuesday, remember to take the stairs. If that is to much, park a little farther away and increase, as you feel comfortable. Always talk to your doctor when beginning a new exercise regiment. Try to get a moderate walk in for 30 minutes a day. Maybe start a new yoga class or zumba. Try and get some friends together that have similar goals as, this will provide motivation and innocent competition. Make the most of your down time and get busy in the garden or yard. Try not to sit longer than a few hours a day stay active and keep your body in motion.

fun with numbers
what you get
weight /2 =water intake in ounces
diet= health you are what you eat
80 % raw when choosing meals
get moving or get fat
30 minutes a day exercising
sunshine,fresh air and nutrition
peace of mind knowing you are preventing
Just a few little reminders to help you change your health


Fat,sick and nearly dead

The clip I have shared goes back to a movie that's focus is on nutrition. I am in no way affiliated with this movie. I simply recommend you to watch it if you are concerned about your health. It is also good for anyone that is in doubt that nutrition plays a role in the health of ones self. I hope you enjoy and remember to eat for life God bless you all.

remember to get the facts, if you can't read it your body will not recognize it.
remember to get the facts, if you can't read it your body will not recognize it.

Nutrition Facts

You can make a difference in your health. You do not have to suffer with disease and destruction. You have the ability to change your health status. It can go from tired and at risk to full of energy and soaring. You are what you eat, remember to eat for health. The recommended intake of water is 8 glasses a day or 64 ounces. I would go a step farther and tell you to take your weight and divide it in half and this is what you should be drinking, in ounces. For example, if you weigh 160 pounds, you would need to drink 80 ounces of water a day. Remember that is just a maintainer, if you are physically active you will need a little more. Keep your fridge stocked with fresh, whole, real food. The longer the shelf life, the shorter your life. 80% raw is your goal. Take small steps to assure you are successful. Give into the cravings in moderation and if it consist of fast food, I would recommend very minimal. Once you are eating clean, you will realize how nasty the processed foods are. I wish you an easy transition. Remember small steps. Even the first step is a step closer to a healthy you!


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